The Steel Club: A Simple Tool for Your Fire Station Gym

By Ryan Provencher, Firefighter Peak Performance

In the realm of firefighter physical training, the steel club is a simple but powerful tool. 

Its unique offset loading creates a leverage challenge, distinguishing it from the traditional weights you’ll find in your local gym. This exceptional design allows for a versatile range of functional exercises that closely simulate firefighting tasks.

Training Exercises With a Steel Club

Shoulder Load Walking Lunge

1. Stand tall, feet hip-width apart
2. Secure the club on your shoulder
3. Step forward, lowering to 90 degrees at both knees, then drive through your front foot to return to the starting position
4. Alternate legs as you walk forward

Tactical application: Stair climb and hose deployment

Vertical Press

1. Stand tall, feet shoulder-width apart
2. Grip the club in front, one hand above the other, elbows at 90 degrees
3. Press the club overhead
4. Pause briefly, then slowly lower to the starting position

Tactical application: Ceiling breach

Front Load Squat

1. Stand tall, feet shoulder-width apart
2. Hold the club in front shifted to one side with one hand above the other, elbows at 90 degrees
3. Sit back into a squat
4. Pause briefly, then return to the starting position

Tactical application: Lifting patients, tools and equipment

Pull Over

1. Stand tall, feet shoulder-width apart
2. Hold the club in front, one hand above the other, elbows at 90 degrees
3. Drive the club over the same side shoulder
4. Pull the club back to the starting position

Tactical application: Shoulder loading hose and pulling ceiling

Workout Training Protocol: 20/10

Warm up: 10-minute dynamic warm-up

Training: 8 sets for each exercise: 20 seconds of work followed by 10 seconds of rapid recovery. Perform movements with the club loaded on the right side during odd rounds, and left side during even rounds. The bottom hand drives the movement and the opposite hand assists in controlling the club. 

Cool down: 10-minute comprehensive cool-down

Moderate-Intensity Training: Maintain a rate of perceived exertion (RPE) between five and seven and a heart rate between 60 per cent and 80 per cent of your estimated maximum heart rate.